Top 5 Work From Home Exercises
Working from home has been around for quite a long time in most parts of the world. However, it is gaining popularity and being normalized more than ever now. Moreover, it has proved to bring about several positive changes in people in terms of positivity, creativity, and mental and physical effects.
At the same time, it has decreased daily physical activity to a great extent. While exercising is not just a task but a way of healthy living, it is necessary for every person to exercise daily and live a healthy and balanced life.
If you work remotely and are worried about how to exercise at home, we are here to tell you about five exercises you can do while still working from home.
1. Walking Every Day
Walking is the most straightforward exercise you can perform, yet it is the most impactful. You must have heard about your trainer or any other professional's recommendation to walk 10,000 steps daily. This is because walking daily is the best way to boost your energy.
10,000 steps are equivalent to roughly five miles of running or walking, depending on your speed. If you start your day with a walk, it would be the best option as you can inhale fresh air and boost your energy.
If it’s impossible to complete your steps right in the morning, you can break them up into short intervals during your day or after work.
2. Doing Pushups with Home Furniture
What is better than utilizing your work-from-home equipment and furniture for exercise? You can do various kinds of pushups by using your equipment and furniture; for instance:
- Pushups on Desk: You can place your hands on the desk in a pushup position and use your arms to bring your body up and down.
- Tricep dips: You can bend your arms at a 90-degree angle on the chair you use and then push up and down.
- Pushups by Wall: You can even perform pushups by placing your hands on the wall in a push-up position and then pushing yourself back and forth.
3. Set a Time to Get Yourself Moving
To avoid sitting down for extended periods, you can set up a timer on your watch, phone, or laptop to get moving. Set a timer for every hour, and when the alarm rings, you can run within a specified place, do jumping jacks, or take a stroll around the house to move your legs and body.
Sitting constantly in the same position for hours can significantly harm your spine and posture. This is why it is best to stand and move in short intervals.
4. Squats to Improve Your Sitting Posture
Squats provide stimulation and strength to your muscles and joints, and also improve your sitting position. Repeated squats can even strengthen your hamstrings and quadriceps. Whenever you finish a call or meeting, do a set of 10 chair squats before sitting down.
You can do this by going low on the chair and standing back up. With this exercise, you will see how relaxed and strengthened your legs and back will feel after this.
5. Standing and Stretching During Calls
Sitting straight away in a row for hours can cause lethargy and laziness. You can stand and stretch during office calls or meetings online. When you stand, your muscles stretch and relax, providing proper blood flow to your body.
So, make it a habit of standing and stretching during calls and meetings, so your legs and back receive proper blood circulation and your muscles relax from being still in the same position for hours.
Working out during work-from-home sessions might seem complicated, but it is not impossible. You can just manage your time and try to do these little exercises to keep your body pumped and boosted throughout the day.
What are some of your favorite exercises while working from home? Tag is on Instagram! @FITAID
Top 5 Work From Home Exercises Working from home has been around for quite a long time in most parts of the world. However, it is gaining popularity and being normalized more than ever now. Moreover, it has proved to bring about several positive changes in people in terms of positivity, creativity, and mental and […]
The Power of Your Words to Shape OutcomesYour mindset affects the way you think, which affects the way you act and what you say, which affects how you are viewed by others. Especially as a leader, or someone who has authority, it is important for you to not only watch your words, but also the thoughts you have before you speak your words. Listen in on this episode of Full Focused hosted by Michael Hyatt and his daughter Megan Hyatt Miller for more. |
Your Words Have Impact, So Think Before You Speak
Words are arguably one of the most important tools humans have. How you use this tool can affect people for a very long time, if not, forever. It’s important to take a minute to evaluate what you’re about to say before you say it. Whether you’re talking to a coworker, a relative or a child, your words linger and can be taken to heart, even to people around you who you might not even be talking to directly.
“The tongue has no bones but is strong enough to break a heart. Be careful with your words.”
- Anonymous
Choose Wisely: How Our Words Impact Others
Your words have meaning and can make a difference, so always speak with mindfulness. Even a simple comment can forever make an impact—either uplifting or defeating. Encouraging words are a powerful force, but discouraging words are equally powerful, so make sure to choose wisely.
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The Power of Your Words to Shape Outcomes Your mindset affects the way you think, which affects the way you act and what you say, which affects how you are viewed by others. Especially as a leader, or someone who has authority, it is important for you to not only watch your words, but also […]
Paleo Recipes: Dos and Don’ts
Several diet plans and regimes are being followed to live a healthy and nourished life. One such diet is the Paleo diet, which contains everything eaten by “early” humans, such as fish, meat, vegetables, and fruits.
This diet excludes all kinds of dairy and processed food items. This diet is gaining popularity because of its innumerable health benefits related to lowered blood pressure, lowered glucose level, and improved cholesterol.
If you are also thinking about jumping on the bandwagon and adding paleo recipes to your diet, here is a list of all the dos and don'ts you need to know about.
Paleo Recipes: Dos
Here are all the things that you should add to your paleo recipes for a balanced diet:
Seafood
You can add shrimp, salmon, and non-breaded calamari, as they are a healthy option for any lunch, dinner, or breakfast meal.
Meat
In paleo recipes, you can add as much beef, meat, pork, chicken, and bacon as you want, because they are beneficial and have no adverse side effects. Remember to be careful when you eat or order fast food from outside, as items like burgers can consist of non-paleo items, such as bread crumbs or eggs.
Nuts and Seeds
You can munch on as many seeds and nuts as you want, since your body can easily digest them. You can also incorporate these nuts and seeds in your recipes, such as spreads, sauces, or essential food items.
Fruits and Veggies
Fruits and veggies are a healthy aspect of any diet. For paleo recipes, you can also add grilled veggies in any of your salads for evening meals and enjoy berries in the morning with eggs or salads. Just be mindful that many sauces and salad dressings are not paleo-compliant.
Paleo recipes: Don’ts
Here is a list of things that you should steer clear of when making your paleo recipes:
Alcohol
If you want to follow a strict paleo diet, remember that it does not contain booze. Alcohol is empty calories and does not have any proven health benefits.
Sugar
Sugar plays a negative part in most diets, because it can lead to weight gain and certain diseases. Even consuming a dash of sugar in your coffee or any recipe is considered a strict offense in the paleo diet.
Grains
Grains lead to much other modern-era pasta, pastries, bread, and quinoa. Avoiding all these processed items is the soul of paleo recipes. Paleo diet followers believe that our bodies aren't well equipped to digest such foods; eating them may lead to a myriad of health problems.
Legumes
Peanut butter, beans, and hummus are all products of the modern era and are strictly prohibited in paleo recipes.
Dairy
According to paleo devotees, humans were never designed to eat or drink anything made from an animal's milk. This is why dairy products like cheese, milk, and butter are all off-limits in paleo recipes.
Bottom Line
Paleo recipes are a great way to nourish and protect your body from all processed and man-made food items. Above mentioned tips are the basic do’s and don’ts of paleo diets to help you stay on track of your own paleo diet journey!
What are some of your favorite paleo recipes? Tag us on Instagram! @FITAID
Paleo Recipes: Dos and Don’ts Several diet plans and regimes are being followed to live a healthy and nourished life. One such diet is the Paleo diet, which contains everything eaten by “early” humans, such as fish, meat, vegetables, and fruits. This diet excludes all kinds of dairy and processed food items. This diet is […]
Cold Plunges and Ice Baths: Is This Recovery Right For Me?
Taking a dip into an ice bath after an intense workout isn’t a new form of exercise recovery; while more research certainly needs to be done in order to determine if ice baths actually aid in decreasing the pain of sore muscles, it does seem like this cold-water immersion positively impacts many people.
Essentially, the goal is to immerse yourself in ice-cold water (less than 60 degrees Fahrenheit) and stay in it for 10-15 minutes. This process has a few potential benefits, including a decrease in core body temperature, a reduction in inflammation, a decrease in soreness within the muscles, an improvement in mood and mental health, and a decrease in blood pressure, to name a few.
Even with all of these potential benefits, some information states the opposite! For example, one small study from The Journal of Physiology debated the efficacy of ice baths for muscle soreness; the research enlisted nine young males who participated in resistance training exercises for the lower body. After the workouts, they either did cold water immersion or active recovery. The end research noted no difference in overall recovery between the active recovery piece and the cold-water immersion! This is a small-scale study, so obviously, more in-depth studies need to be completed – it is an exciting way to look at the benefits of ice baths, though.
This study is intriguing since a large majority of people believe that taking an ice bath can decrease muscle soreness (more so than hopping on a bike for a period of active recovery post-workout). However, whether this is a fad, a placebo effect, or it really does work, it will take much more research to determine how the cold-water immersion actually affects the body.
While it might sound lovely to dip into the next ice bath that you come across, please be aware that this type of recovery is not meant for everyone. Always speak with your physician before trying a cold plunge in order to determine any contraindications that might adversely affect your health. Hypothermia is undoubtedly a factor to consider when using ice baths, so utilizing these resources with the help of trained professionals is highly recommended.
Regardless of how you feel after a cold plunge, make sure that you incorporate other recovery avenues as well in order to have a well-rounded workout routine!
What workout recovery methods do you stick to in your routine? Tag us on Instagram! @FITAID
Cold Plunges and Ice Baths: Is This Recovery Right For Me? Taking a dip into an ice bath after an intense workout isn’t a new form of exercise recovery; while more research certainly needs to be done in order to determine if ice baths actually aid in decreasing the pain of sore muscles, it does […]
Exercise Health Benefits for Women
Exercise is a fantastic solution to feeling and looking healthy and beautiful throughout all phases of life. It offers a wide range of health advantages, such as lowering blood pressure, cholesterol, and the risk of heart disease. Moreover, it also helps in lowering diabetes, enhancing mood, and decreasing mortality. These advantages are increased for women due to their hormones and health hazards that can occur in a lifetime. Let’s have a look at four exercise health benefits for women.
1. Fights Mood Swings
Women experience fluctuating levels of estrogen and progesterone from their first period until menopause, affecting their reproductive patterns, brain chemistry, and moods. Women lose a natural substance of the "feel good" brain chemical known as serotonin when their estrogen levels fall, especially before and throughout a woman's period, or in the months preceding menopause.
Due to this, they are more prone to mood swings, melancholy, anxiety attacks, and signs of severe PMS or depression. Through the release of endorphins, exercise prevents these hormonally induced mood fluctuations. Endorphins make you feel good and at ease after a workout. Exercise can also boost mood after menopause, while estrogen levels have permanently decreased.
2. Fights Osteoporosis
As they age, women are much more likely than men to experience osteoporosis, which increases their risk of bone fracture and height reduction. This is primarily due to women's bone structure, which weakens more quickly with age due to estrogen loss. Osteoporosis resulting in a hip fracture can cause immobilization and early mortality.
Exercise, ideally beginning when one is young, is one of the best strategies to develop strong bones. Women develop the majority of their bone mass, which can shield women from osteoporosis later on in life during their teenage and adult years.
3. Improves Sleep
Sleeping well is vital for maintaining mental wellness. Fortunately, exercise has a proven record of enhancing sleep. A 2020 study found that fitness training enhanced middle-aged inactive people's sleep quality.
While you sleep, your body heals itself in a variety of ways. Sound sleep can improve your memory and reduce inflammation in your body, among other things. A study states that the body releases the bulk of HGH (human growth hormone) while you sleep; this hormone is important for development, muscle mass, cell repair, metabolism, and other processes.
4. Boosts Immunity
Improving your immune system is another tremendous benefit of regular exercise. Immunity is related to exercise, and it is an essential component of a healthy, balanced lifestyle. Like a good diet, frequent exercise can support overall health and a strong immune system.
More particularly, several studies contend that by encouraging healthy circulation, exercise may increase immunity even more directly. A stronger immune system also facilitates your ability to fight off different viruses, severe flu, and other illnesses.
Daily exercise has several health benefits, particularly for women, as they undergo many reproductive issues and hormonal changes. Maintaining a daily exercise routine will help you have a toned body and fight depression, mood swings, and medical illnesses like osteoporosis, diabetes, and weaker immunity.
What are some of the reasons you work out? Tag us on Instagram! @FITAID
Exercise Health Benefits for Women Exercise is a fantastic solution to feeling and looking healthy and beautiful throughout all phases of life. It offers a wide range of health advantages, such as lowering blood pressure, cholesterol, and the risk of heart disease. Moreover, it also helps in lowering diabetes, enhancing mood, and decreasing mortality. These […]
Women’s Health and Fitness Day Spotify Playlist
With Women’s Health and Fitness Day right around the corner, it was only right we made a playlist to get the vibes going. This is not just any playlist. We put together a playlist featuring the fiercest women in the music industry. From Queen B to Katy Perry, you won’t miss a beat this year celebrating Women’s Health and Fitness Day!
Whether you are in the box getting ready to crush your training session or headed out the house for an early morning stroll, pop on this playlist and you will be ready to go! And do not forget to crack open a FITAID ENERGY to really get the party started!
Head over to spotify and check out this personalized playlist!
What are some of your favorite songs? Tag us on Instagram! @FITAID
Women’s Health and Fitness Day Spotify Playlist With Women’s Health and Fitness Day right around the corner, it was only right we made a playlist to get the vibes going. This is not just any playlist. We put together a playlist featuring the fiercest women in the music industry. From Queen B to Katy Perry, […]
Women’s Pregnancy: Substitutes for High Sugar Energy Drinks
If you are pregnant, then you might be continuously consuming all of that high-energy food. To keep yourself active throughout the day, you should begin your diet with almonds and end it with fruits. However, you will soon discover that no matter how well you eat, you still experience low energy levels throughout the day.
Energy drinks can be a lifesaver when your body's energy levels begin to decline during pregnancy. Rather than having other energy drinks with added sugar, here are some natural energy drinks you can try to stay hydrated and nourished all day long.
1. Lemon Juice
Lemon juice is a highly suitable energy drink that is simple to make at home using raw lemons. It is a fantastic technique to revitalize yourself when pregnant without consuming energy drinks high in caffeine and sugar. Lemon juice is a great energy booster, since it is high in vitamin C.
Add chilled water after two lemons have been squeezed. Then, you can add organic stevia, or honey to taste. Sprinkle a pinch of salt as well to balance out the flavor.
2. Strawberry and Banana Smoothie
Instead of consuming energy drinks high in chemicals, try drinking healthful, calorie-dense smoothies and juices that promote your baby's healthy development. According to some estimates, a baby requires about 230 additional calories daily; you should consume more calories. Slice up a banana and a strawberry. Add a cup of milk and place these in the food processor. As desired, add organic stevia, raw organic agave nectar or honey.
3. Apple and Mango Juice
Mango and apple juice is a fantastic homemade health drink that adds flavor to your palate, helps you battle fatigue, and gives your kid the nutrients they need to develop properly. Apples should be peeled and chopped into little chunks. Place it in the cup of milk with the diced mangoes.
4. Pomegranate Juice
If you want to aid your baby's development while pregnant, this is one of the greatest homemade health beverages to consume. It is one of the most incredible homemade health drinks for pregnancy because of its attractive color and rich mineral and nutrient content, which makes it a fantastic natural health drink for all pregnant women.
5. Tea
One of the more revitalizing drinks you can drink is tea. For many people, tea enhances mood and relieves stress. It can be an excellent way for pregnant ladies to unwind and feel energetic. One tea we do recommend is matcha tea. Matcha tea is great for raising your energy levels, boosting your brain focus, and good for your overall health.
6. Chia Fresca
Try this fantastic health drink, which also serves as a suitable energy drink, if you're seeking a healthy substitute for coffee or a different energy drink. Chia Fresca is a traditional energy drink safe for pregnant women.
For this drink, you need to mix chia seeds after soaking. Allow the seeds to settle for almost 10 minutes. For more flavor, mix with more lime juice.
What are some of your favorite natural energy drinks? Tag us on Instagram! @FITAID
Women’s Pregnancy: Substitutes for High Sugar Energy Drinks If you are pregnant, then you might be continuously consuming all of that high-energy food. To keep yourself active throughout the day, you should begin your diet with almonds and end it with fruits. However, you will soon discover that no matter how well you eat, you […]
How Endurance Sports Help You Win At LifeJennifer Strong McConachie is a lifelong outdoor adventure athlete and the author of Go Far: How Endurance Sports Help You Win At Life. As an ultrarunner, mountaineer, marathon swimmer, and multisport competitor, Jennifer showcases the spirit and mindset required to push yourself beyond your limits and achieve your dreams. These values don’t just apply to extreme and endurance sports, they can also be applied to our everyday lives and help us create a life we never thought possible. |
“Small changes eventually add up to huge results.”
- Unknown
Extreme Sports vs. Adventure SportsFree climbing, volcano surfing, cave diving - chances are you haven’t participated in any of these activities before. Unless you are part of the extreme/action sports community, these feats probably seem too dangerous to be fun. But the thrill of danger is exactly why over 500 million people and growing are pursuing these sports. Check out this article and learn about these crazy sports. |
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall
Journalist and runner Christopher McDougall set out to study the blissful Tarahumara Indians and how they are able to perform so exceptionally as runners. McDougall then brings his team from Harvard and creates “The Greatest Race the World Has Never Seen,” putting the Tarahumara ultra-runners in a race against America’s best runners. The result? We learn that we are all born to run.
How Endurance Sports Help You Win At Life Jennifer Strong McConachie is a lifelong outdoor adventure athlete and the author of Go Far: How Endurance Sports Help You Win At Life. As an ultrarunner, mountaineer, marathon swimmer, and multisport competitor, Jennifer showcases the spirit and mindset required to push yourself beyond your limits and achieve your […]
Why Strength Training is Beneficial for Women
Strength training offers a variety of advantages. Maintaining one's health and fitness is crucial, especially for women. But why is strength training beneficial for women? It has been demonstrated to help individuals gain and retain lean skeletal muscle, which reduces body fat.
Strength training has gained popularity recently, and is a crucial component of any comprehensive fitness regimen. By developing and maintaining muscle, strength training can help you feel and look younger, while also slowing down the aging process, which is a big concern for women. Your metabolism and heart health also depend on strength exercises. So, here are some of the most fundamental reasons why strength training is beneficial for women:
1. Decreases Body Fat
Women who lift weights can reduce their body fat. Your muscles repeatedly contract when you strength train, burning fat and calories. After being burned off, the fat will get rid of the lean muscle mass. You can burn calories all day long with lean muscles, since they improve your resting metabolism.
2. Increases your Bone Strength
Strength exercises can make bones and muscles stronger. Your bones also change due to your muscles being stronger, bigger, and leaner, because they must support the weight of your muscles. Flexibility and better balance are needed, as women mature and feel stronger because of larger muscles with strengthened bones.
3. Fights Osteoporosis
Bone density can be increased through strength training. The best defense against osteoporosis for women may be a balanced diet high in calcium and strength training, as it is highly beneficial for older women in their 80s and 90s, according to studies.
4. Increases Athletic Performance
Strength training leads to an active lifestyle. Grocery shopping, laundry, and child care will also become easier for you. Studies suggest that light to moderate exercise can increase muscle strength by 30% to 50%. The study also demonstrates that the rates of solid growth in men and women are comparable due to strength training.
5. Reduces Risk of Arthritis
Strength training can enhance physical abilities like arthritis, lower the risk of injury, and lessen arthritis symptoms. Lifting weights can make tendons and ligaments stronger and increase joint stability. You can reduce your risk of injury by exercising correctly.
6. Increases Metabolism
By gaining muscular mass, strength training can raise your metabolism. Your body will burn calories both during and after exercise. However, it makes your body burn calories as it heals. Older women are more likely to experience muscle loss, particularly beyond the age of 40. Combining weightlifting and dieting can help maintain and grow muscle. According to studies, having more muscle mass increases metabolism and increases daily calorie burning.
7. Increases Fitness
Strength training can improve your fitness whether you're an athlete or just trying to stay in shape. Your strength and muscle mass may both be improved. The increased fitness will help you in your daily activities, such as golfing, skiing, swimming, or biking with your family.
8. Reduces Heart Diseases
Numerous studies indicate that strength training may lower the risk of cardiovascular disease. They have also demonstrated the potential of resistance training as a cardiovascular exercise by demonstrating how it can enhance blood flow. Strength training, which increases HDL, the good cholesterol, and lowers LDL, the bad cholesterol, can also reduce blood pressure.
9. Lowers Sugar Levels
Strength training helps keep blood sugar levels stable, preventing diabetes. This exercise can maintain and enhance blood sugar management at a level similar to that of medication. Additionally, it can enhance various bodily functions, including how the body uses sugar. A slimmer body can also eliminate blood glucose efficiently.
In addition to making your body slimmer and in shape, strength training has many more medical benefits. Lowering your blood sugar levels, reducing cardiovascular diseases, and decreasing the risk of arthritis are some of the major benefits.
Making strength training a part of your daily routine can make you look younger, and also improve your metabolism and other dietary issues that can provide you with a healthier and stronger body.
What are your favorite strength training exercises? Tag us on Instagram! @FITAID
Why Strength Training is Beneficial for Women Strength training offers a variety of advantages. Maintaining one’s health and fitness is crucial, especially for women. But why is strength training beneficial for women? It has been demonstrated to help individuals gain and retain lean skeletal muscle, which reduces body fat. Strength training has gained popularity recently, […]
When you exercise, change is happening to the body. From the repair and rebuilding process of muscle tissue to replenishing energy and fluids, the time spent away from the gym could be considered more beneficial than the time in the gym in most scenarios. That’s because our bodies are healing and getting stronger in the hours of recovery, so it’s imperative to incorporate time for this rest into your daily routine.
While it can be challenging to take time off when you get into a solid groove of workouts, programming time for exercise recovery into your routine is crucial for many reasons. Most of us probably think recovery time means sitting on the couch, doing nothing, right? Thankfully, you can do plenty of things to promote rest and recovery after exercise while not being sedentary. Let’s take a look at five different ways you can incorporate recovery into your routine each week!
- Massages: while this isn’t an option for most folks as a weekly event, massages certainly help with exercise recovery, even when done bi-weekly or monthly. Massages aid in reducing tightness within the muscles while increasing blood flow (therefore bringing more oxygen and nutrients to the muscles).
- Sleep: this is one of the best ways that you can aid in exercise recovery! Getting quality sleep allows the body to heal, especially since essential hormones are produced that help rebuild and repair the body while you’re getting some shut-eye.
- Nutrition: consuming whole, nutrient-dense foods is crucial for exercise recovery. Complex carbs are needed to help rebuild energy supplies, while protein is necessary to repair muscle. If your meals are all over the place or inconsistent, focus on consuming a healthy snack within 45 minutes of your workout to help begin the recovery process.
- Myofascial release: this can be done in multiple ways; from foam rolling and massage guns to trigger point balls and massage sticks, myofascial release aids in decreasing muscle tightness and soreness when done appropriately. Look up a trusted source on Youtube or ask a trainer at your gym!
- Hydration: staying hydrated is key for improving performance, and the same is true once your workout is complete and you’re in recovery mode. Not only does staying hydrated help transport nutrients throughout the body, but it can also help decrease muscle tightness.
What workout recovery methods do you stick to in your routine? Tag us on Instagram! @FITAID
When you exercise, change is happening to the body. From the repair and rebuilding process of muscle tissue to replenishing energy and fluids, the time spent away from the gym could be considered more beneficial than the time in the gym in most scenarios. That’s because our bodies are healing and getting stronger in the […]